Collagen Why & benefits for skin, joints & health
Collagen is far more than just a trend in the beauty and health industry - it is the most important structural protein in our body, acting as a 'natural glue' to hold skin, hair, nails, bones and joints together. In this article, you will learn in a human and practical way why collagen is so essential, how it works and what benefits it offers.
Importance of collagen in everyday life
Why is collagen so important?
Over time, our skin loses its elasticity, wrinkles appear and our joints become stiffer - all of this is linked to a natural decline in collagen production. A targeted supply of bioactive collagen peptides can slow down this process and support the body's own regeneration. Collagen not only plays a role in the skin, but also strengthens bones, joints and even the hair structure.
A personal view
Imagine if you could take care of your skin from the inside out - as if it were a small, daily wellness ritual that helps you feel good in your body. Many people now swear by collagen supplements to reduce the visible signs of ageing and maintain their flexibility.
Collagen - The miracle molecule in detail
What is collagen?
Collagen is a protein that consists of long amino acid chains and is arranged in a characteristic triple helical structure. This structure gives collagen its exceptional tensile strength and elasticity.
👉 Typ I is predominant in skin, bones, tendons and ligaments and provides strength and stability.
👉 Typ II is mainly found in cartilage and is essential for joint function.
👉 Typ III mainly supports the elasticity of the skin and internal organs
These different types complement each other and enable the body to adapt under changing conditions.¹
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Natural collagen production and its decline
From the age of 25, the body's own collagen production slowly begins to decline. This results in less elastic skin, sagging muscles and vulnerable joints. Factors such as UV radiation, stress and an unhealthy diet can also accelerate this process.²
A targeted collagen boost - for example through nutritional supplements - can help by providing the building blocks that the body needs to produce new collagen.³
Scientific evidence: studies on the effect of collagen
Skin improvement and anti-ageing
Studies have shown that the daily intake of specific collagen peptides improves skin elasticity and reduces wrinkle depth. In an 8-week, placebo-controlled study, women between the ages of 35 and 55 noticed a significant increase in skin firmness and a reduction in fine lines.⁴
Another study showed that skin hydration increased by up to 14% and skin density improved, resulting in a more youthful appearance.⁵
Support for joint and bone health
Collagen peptides not only stimulate the skin cells, but also the cells in joints and bones. Studies have shown that taking collagen orally promotes the regeneration of joint cartilage and can reduce osteoarthritis pain.⁶
A pilot study on patients with knee osteoarthritis documented that taking collagen hydrolyzate for 12 weeks led to a measurable improvement in joint function. ⁷Animal studies also show that collagen in the body migrates into the cartilage and stimulates the osteoblasts there, thereby increasing bone mineral density.⁸
Positive effects on hair and nails
There are also promising results in the area of hair and nail health that show how important collagen can be for a healthy look and strong self-confidence. Collagen helps to ensure that the hair follicles are optimally supplied with the necessary building blocks and that the nails not only grow, but are also more resistant and less brittle.
Promotion of hair growth
A study from 1993 has already shown that collagen can stimulate cell proliferation in hair follicles. This means that collagen helps the cells in the hair follicles to divide faster, resulting in stronger hair. Many people report that they not only notice more volume in their hair, but also a healthier hair structure as a result of regular collagen supplementation. Research suggests that this stimulation of cell division helps the hair follicles to become more resistant to environmental influences and age-related changes. This can be particularly beneficial for people suffering from thinning hair.⁹
Improving nail health
Recent studies have shown that the regular intake of bioactive collagen peptides not only promotes hair growth, but also has a positive effect on the nails. Many people are familiar with the problem of brittle, cracked nails, which can lead to discomfort and aesthetic concerns. Studies suggest that collagen can help to strengthen the nail structure by stimulating the production of the necessary proteins in the nail matrix. This results in nails that are thicker, more resilient and less prone to chipping.¹⁰
Clinical results on nail strength
A clinical study in which test subjects took collagen supplements daily for 24 weeks reported a significant improvement in nail strength and thickness. Participants found that their nails not only grew faster, but also chipped less easily and looked healthier overall. This means that collagen can make an important contribution to stabilizing and protecting the nails - an aspect that is particularly important for people who work a lot with their hands or see their nails as an expression of their personality.¹¹
Other benefits: Metabolism, digestion and more
Metabolism
Collagen also has positive effects on the metabolism, as it contributes to protein synthesis and supports muscle building - an important factor for athletic performance and recovery.¹²
Digestion
In addition, collagen can strengthen the intestinal barrier and have an anti-inflammatory effect, which is beneficial for digestive disorders.¹³
Finally, further studies show that the combination of collagen with other nutrients such as vitamin C and zinc can additionally promote the body's own collagen production.¹⁴
Weight management
The influence on the feeling of satiety was also investigated in a clinical study, which showed that collagen supplements can lead to a slight reduction in calorie intake - a positive effect for weight management.¹⁵
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Practical application and tips
Forms of collagen absorption
Collagen can be taken in various forms:
✅ Powder: Simply stir into drinks such as smoothies or water, ideal for quick and flexible use.
✅ Capsules: Practical for on the go and no preparation required.
✅ Drinking ampoules: Liquid form that is absorbed very quickly.
Each form has its advantages, and the choice often depends on personal preference.
Dosage recommendations
Most studies recommend a daily dose of between 10 and 20 grams, although even lower doses can show positive effects. It is important to integrate the intake regularly into your daily routine - preferably over a period of at least 8 to 12 weeks in order to achieve lasting results.
Integration into the lifestyle
In addition to supplementation, a healthy diet, regular exercise and sufficient sleep are crucial for promoting natural collagen production. Supplement your diet with vitamin C-rich foods such as citrus fruits and peppers to support the effects of collagen.
Conclusion
Collagen is the essential structural protein that holds our body together - from our skin and joints to our hair and nails. With increasing age, the body's own collagen production decreases, which can lead to visible signs of ageing and health problems.
Research shows that targeted supplementation with bioactive collagen peptides offers numerous benefits: improved skin elasticity, reduced wrinkles, strengthened joints, stronger hair and more resilient nails, so if you are looking for an effective way to do something good for your body and reduce the signs of ageing, collagen can be the right companion - always in combination with a healthy lifestyle.
Bibliography
- Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S (2014). Oral intake of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol, 27(1):47-55.
- Schunck M, Zague V, Oesser S, Proksch E (2015). Dietary supplementation with specific collagen peptides has a BMI-dependent beneficial effect on cellulite morphology. Journal of Medicinal Food.
- McAlindon TE et al. (2011). Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced MRI following treatment with collagen hydrolysate: a pilot randomized controlled trial. Osteoarthritis Cartilage, 19(4):399-405.
- Oesser S et al. (1999). Oral administration of 14C labeled gelatin hydrolysate leads to accumulation of radioactivity in cartilage of mice. J Nutr, 129:1891–1895.
- Moskowitz RW (2000). Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum, 30:87-99.
- Hunter D (2011). Pharmacologic therapy for osteoarthritis – the era of disease modification. Nat Rev Rheumatol.
- Henrotin Y et al. (2011). Nutraceuticals: do they represent a new era in the management of osteoarthritis? – a narrative review. Osteoarthritis Cartilage, 19(1):1-21.
- Yuspa SH et al. (1993). Regulation of hair follicle development: an in vitro model for hair follicle invasion of dermis and associated connective tissue remodeling. J Invest Dermatol, 101(1 Suppl):27S-32S.
- Yang CC, Cotsarelis G (2010). Review of hair follicle dermal cells. J Dermatol Sci, 57(1):2-11.
- Rahmani W et al. (2014). Hair follicle dermal stem cells regenerate the dermal sheath, repopulate the dermal papilla, and modulate hair type. Dev Cell, 31(5):543-58.
- Trüeb RM (2015). The impact of oxidative stress on hair. Int J Cosmet Sci, 37 Suppl 2:25-30.
- Chi CF et al. (2014). Antioxidant and functional properties of collagen hydrolysates from Spanish mackerel skin as influenced by average molecular weight. Molecules, 19(8):11211-30.
- Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, August 2017. DOI: 10.1111/jocd.12393.
- SOLUGEL® Clinical Satiety Study.
- Meta-Analysis: Randomized, placebo-controlled studies on collagen supplementation for skin hydration and elasticity (Review, 2021).
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